Pumpkin seeds are the pepitas (shelled pumpkin seeds) of the pumpkin plant. They are unshelled and unpolished, and can be found in many grocery stores like during fall. Modern Store in Kuala Lumpur stocks Annapoorna Organic Pumpkin Seeds.
The health benefits of pumpkin seeds are numerous. They contain a high amount of protein, fiber and minerals such as iron, zinc, calcium, magnesium, phosphorus, copper and manganese. Pumpkin seeds also contain essential fatty acids like omega-3 and -6 which help in the prevention of cardiovascular diseases and cancer. The oil is rich in antioxidants that protect our body from free radicals. It helps to improve digestion, boost immunity and reduce inflammation.
Pumpkin seed kernels consists of 33% carbohydrates, 18% protein, 9% fat and 3% fiber. As a nutrition source they also offer a rich source of antioxidants such as tryptophan betaine, Zeaxanthin and beta-carotene.
It’s no secret that pumpkin seeds are a delicious and healthy snack, but you might not know just how much they can do for you. Here’s a list of the most important health benefits of pumpkin seeds:
Great For Heart Health
They’re high in protein and unsaturated fats, with each ounce providing 7 grams of protein, 5g of carbs, 1.7 g of fibre and 13 grams of fat. This is more than enough to fulfill your daily zinc requirement, which means the pumpkin seed is an excellent source for heart health.
Similarly, pumpkin seed oil was found to improve cholesterol levels in postmenopausal women in a 2011 study.
Improves Prostate And Bladder Health
The beta-sitosterol contained in pumpkin seeds has been proven to reduce the testosterone levels of benign prostate hyperplasia (BPH), a condition that causes prostate enlargement, and one of the main risk factors for developing cancerous changes in this gland.
Pumpkin seed consumption was shown to reduce symptoms and improve quality of life in over 1,400 men with BPH in a one-year study.
Pumpkin seeds are high in zinc (14% of the RDI) and magnesium (31% DV per ounce serving) which can help with the maintenance of healthy bladders. Pumpkin seeds have also been shown to reduce the risk of urinary tract infections.
Can Lower Blood Sugar Levels
A 2012 study found that consuming pumpkin seeds as part of a diet rich in monounsaturated fats may lower blood sugar levels. The high magnesium content of pumpkin seeds may be responsible for this effect.
Improves Digestive Health
Pumpkin seeds are one of the best sources of dietary fiber you can eat, providing 1.7 grams of fiber per ounce of seeds. They’re also a good source of water-soluble and insoluble fibers, two types that work to improve digestive health.
Ensures Bone Health
Pumpkin seeds are an excellent source of magnesium, which is crucial for bone health. Insufficient magnesium intake has been linked with osteoporosis, a condition that weakens bones and makes you more susceptible to fractures.
For Skin And Eye Health
Pumpkin seeds are a good source of squalene. Squalene is an unsaturated fatty acid found in the skin, brain, liver, testes, adrenals, kidneys, lungs, heart, spleen, ovaries, and spermatozoa. It may be useful for treating acne and psoriasis.
In short, pumpkin seeds are an excellent source of omega-3 and omega-6 fatty acids, iron, zinc, vitamin A and several other vitamins. Pumpkin seeds also contain tryptophan and zeaxanthin, two trace minerals that our bodies need. We hope you include pumpkin seeds in your diet to improve your health!
FAQs
How much pumpkin seeds should I eat per day?
The American Heart Association recommends a daily intake of a quarter cup (approximately 30 grams) of pumpkin seeds as part of an overall healthy diet.
How much pumpkin seeds for hair?
There is no specific recommended daily intake of pumpkin seeds for hair health . However, consuming a handful of pumpkin seeds as part of a balanced diet can provide beneficial nutrients for hair, such as zinc, iron, and omega-3 fatty acids.
Do pumpkin seeds have Omega-3?
Yes, pumpkin seeds are a good source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA).
Do pumpkin seeds help you sleep?
Pumpkin seeds contain the amino acid tryptophan, which can help promote relaxation and sleep. Additionally, the magnesium content of pumpkin seeds can also aid in relaxation and improve sleep quality.
What happens if I eat pumpkin seeds every day?
Excessive consumption may lead to negative side effects such as gastrointestinal discomfort and high calories intake.
Is pumpkin seed good for kidney?
Pumpkin seed consumption should also be avoided for people taking diuretics. Some studies suggest that pumpkin seeds may benefit kidney health, but more research is needed to confirm its effects on kidney function.
